Movable Type – Page 181 – SNORIDGE CROSSFIT

Pull me up. Dip me down.

For Time:

21 Pull-ups

21 Ring Dips

100m Walking Lunges

15 Pull-ups

15 Ring Dips

100m Walking Lunges

9 Pull-ups

9 Ring Dips

Results

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Today we introduced a new skill and exercise. The ring dip. There are many progressions towards these such as jump and holds on the rings, bar dips, box dips, negatives, or limited range of motion dips. Today we scaled them with the rings and your feet. By bending the knees and placing the load of your bodyweight on the rings rather than all of your feet it made you work. Requiring full range of motion helped you work more. By having the rings hanging you had to also deal with the dynamic movement they take when you get tired and more “wobbly”. This coupled with the pull-ups meant that coming back from the walking lunges you weren’t getting any sort of “break”.

Then again in CrossFit the only break should be after the WOD when you look like this.

Lucy demo’ing scaled ring dips while Jim gets good walking lunge extension.

Notes:

Saturday WOD is on for 10am at Swenson Park in Deer Park past the gym. Our plan is to have a Saturday WOD twice a month and to start offering a monthly “unlimited” membership for those who are asking for 4 times per week. To avoid crowding or running waves we will still need to commit to regular day/time slots as much as possible. More info and pricing coming.

Our CrossFit Games 2009 Experience

“Our workouts are competitive events. The strength and value of CrossFit lies entirely within our dominance of other athletes. This is a truth divined through competition, not debate.” ~ Quote across the wall of the Stadium.

Hard to believe it’s over. All the hype, anticipation, excitement and action has come to an end. We are home and still stoked over a great weekend at the CrossFit Games in Aromas, California. As fans, spectators, and CrossFitters it mostly lived up to our expectations. Were there areas for improvement? Sure, but they are minimal overall. The coolest part was what we were there to witness. We saw human performance pushed to the limits, saw sportsmanship and community in action, and most of all saw some of the fittest folks around inspire us to get back to the gym and work harder.

Continue reading “Our CrossFit Games 2009 Experience”

Clean. Jerk. Run. Repeat.

AMRAP (As Many Rounds As Possible) in 20 Minutes:

15 Clean and Jerks (95#/65#)

Run 400m

After about the first round it made everyone realize this was gonna be a long 20 minutes. Michelle and myself included. Whether scaled or Rx’d in weight the range was between 3 rounds and almost 6 rounds. The cumulative effect of the clean and jerk left no real opportunity to “rest” on the runs.

Notes:

Get on beyondthewhiteboard.com! Be one of the cool kids and log your workouts. If you join it make sure you “join” our gym. Great tool.

Saturday WOD is on for Swenson Park. Please let us know if you are planning to make it so we can program the workout accordingly.

CrossFit Games write-up and photo album coming soon. Stay tuned. Training for our Affiliate Cup Team has begun as of Monday. We have a year to get us all ready to hold tryouts. 🙂

Our beloved Curtis is awaiting some results on a knee that has been bothering him. Will hope for the best possible news. Recover quickly and get back in here. Rumor has it that Jim and Travis are plotting to put some distance between you and them while you are on the mend.

Enjoy the pics!

"Harder Than It Looks"

This was the unanimous quote today.

5 Rounds for Time:

20 Box Jumps (24″/20″)

20 Kettlebell Swings (54#/36#)

20 Kettlebell Sumo Deadlift High Pull (54#/36#)

Lots of fun with the kettlebell (subbing a dumbbell also works). Congrats to Lucy for moving up to the 20″ box jump! And Jim for using the 54#. This one was no joke.

Notes:

This September (9/26) we are planning to participate in the Fight Gone Bad Challenge. Affiliates across the country are going to all host this WOD on the same day and raise donations to help Athletes for a Cure and The Wounded Warrior Project. As a SRCF team member all you need to do is show up on that day and workout. Pledging for a good cause is a bonus.

Details can be found at the FGB IV site. Donations to the SnoRidge CrossFit support for the cause can be made here.

We are planning to have a park team WOD this Saturday if enough of you are up for it. If you want to swap a day from this week to come Saturday it’s looking like 10am will be “Go” time. Plan to meet at Swenson Park (down the street from the gym in Deer Park). Let us know if you are in.

Curtain Call

Someone yell “Time”! The 2009 CrossFit Games are in the books. Final winners are here. It was a jam packed weekend of what seemed like never-ending tortuous WOD’s for the field of athletes as well as amazing entertainment for the spectators.

We are now home and will post a write up and pics tomorrow. Classes resume on schedule for Monday. See you all soon!

Stretch

Do some running this weekend. For time. Hit the trails, tackle a hill, ride your bike, run down the street. Whatever you choose, remember to stretch after.

Maintain and improve that flexibility. Your body will thank you for it.

Runny Squats

4 Rounds for Time:

Run 400m

50 Squats

Don’t underestimate this one. Run hard folks.

2009 CrossFit Games

For a Games update go here:

2009 CrossFit Games

There will be updates and results as close to live as possible.

CrossFit Radio will also be webcasting so check it out here.

The Radio webcast schedule is 6pm Friday, 12pm, 3pm and 6pm Saturday and 11am, 2pm and 5pm Sunday.

"Helen"

3 Rounds For Time:

400m Run

21 Kettlebell Swings (54#/36#)

12 Pull-ups

Big group today! Each class went through this fast and strong. Many moved up in kettlebell weight or to banded pull-ups and everyone’s form was better all around.

Here’s Travis and Dan employing different Jedi mind tricks on willing the bar lower or higher.

Don’t do it Deb! (She didn’t)

Notes:

This weekend we will be off to watch the CrossFit Games in CA! We will post an update each day if we can so check back here. It will be business as usual on Monday. We will also post a WOD for tomorrow that will require only your body. Enjoy.

If you haven’t joined beyondthewhiteboard to log your WOD results check it out and after you create an account search for and join SnoRidge CrossFit. A few have signed up and now it’s time to post your results and track your progress online. Cool, huh?

Ready, set, row!

For Time:

1000m Row

21 Dumbbell Thrusters

21 AbMat Sit-ups

750m Row

15 Dumbbell Thrusters

15 AbMat Sit-ups

500m Row

9 Dumbbell Thrusters

9 AbMat Sit-ups

“It’s all downhill from here. Okay not really. It’s a little more uphill but you’re almost done.” ~ Jim cheering on Jorge.

Notes:

Here’s a good local news video on CrossFit and CrossFit LA. I like the T-Shirt at the end that says “If I don’t fear my workout it isn’t hard enough.”

Here’s progress. Travis told me today he’s down two waist sizes since he started CrossFitting two months ago!

Reminder that the gym is closed Friday. We will be at the CF Games spectating for time.